WOD 130703

WOD 130703:

Strength 1

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 3/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X8 Strict Weighted Pullups – heaviest possible, rest 60-90 sec.
1b) 4X12 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – very heavy, rest 30 sec